I’m Chris of the Philippines. I train in Filipino Martial arts and teach streetfighting and practice body weight calisthenics ( Malayang Anyo Bodyweight Calisthenics by Guro Perry Mallari). I had a shoulder injury 3-4 yrs before due to a grappling spar. I was not able to roll properly and 60% of my shoulder ligaments were ruptured. I hadf it working thru Physical therapy. Just last month I was able to do push-ups w/c I’m not able to do after the injury because of BW calisthenics. My problem though is I cant do handstand still. I can do headstand on a wall but my shoulders can carry my weight upside down. What do I do? Tnx and more power!
Well most obviously be very careful here. I would say spend more time with bridging exercises rather than handstand practice. Headstands can still be useful but I think bridging exercises will be more beneficial. Work your way to a full bridge. Of course, I am not sure how sensitive your shoulder is so even though these exercises will put substantially less strain on the shoulder than the handstand you must still be very cautious. I would also suggest to you that, in doing any pushing exercise (or pulling exercise, even) focus on doing slow, very controlled negatives. This should help reinforce shoulder integrity in your situation. So if you would normally do, for example, 20 push ups at a regular pace, do 12-15 with slow negatives; those 12-15 should be as exhausting as the original 20. Once you get very comfortable with push ups again, and are making good progress on the bridge, you may want to start practicing pike push ups. Simply holding the top position of this will simulate a handstand, only with much less resistance.
Lastly, you may want to consider working on the twist hold progressions found in Convict Conditioning 2. It doesn’t really matter if you have to stick to one of the easier progressions, if that progression gives you some relief or remedial benefits to your injury it is worthwhile.
Hey Chris – Like Robby said, you’ve got to be very careful when getting over an injury. I wouldn’t recommend any type of HSPU for a long time. A full bridge might not be a good idea either, but it’s hard to say for sure without working with you in person. My best advice is simply to work on the basics for now and be patient.
Im doing planks and trying the twist holds lately. Would this be OK? I’ve rested my shoulders for quite a time and resisted every possible ” Grease the groove” opportunity I have on doing pull-ups and simply do a headstand without stressing the shoulders, except earlier when I had the chance for a basic bodyweight calisthenics demo (sorry!?)- it worked good though and I was stronger to my amazement. Any advice on what specific basic bodyweight training I can do to strengthen the shoulders?